FREE 7-DAY PLANT-BASED GUIDE
From Eat Like an Expert by Keith A. Herman

The one page that makes creating new habits easy

The IDEAL Goals Habit Tracker plans your habits one week at a time. When the week is over, you use what you learned to plan the next one. Fill it in on this page and print it, or download the free PDF.

Fill in my tracker Download the free PDF
No email is needed. The PDF includes a filled-in example.
A sample week
0 of 28 checked
Tap any day to check it off or clear it.

What makes a goal IDEAL?

An IDEAL Goal, developed by Keith A. Herman, is a goal that is Identity-Based, Data-Driven, Environment-Focused, Action-Ready and Leveraged. SMART goals manage projects. IDEAL Goals change behaviors.

See how the five parts of the framework fit together in under a minute.

IIdentity-BasedDefine your future ideal self and how you want to feel when you become that version of you.
DData-DrivenUse expert guidance to choose measurable habits you are at least 70% confident you can do, and track them.
EEnvironment-FocusedRedesign your environment to make your desired habits easy and your unwanted habits hard.
AAction-ReadyDecide where and when you will do your habits.
LLeveragedDecide what additional habit change tools you will use. See the tools

See how one sheet keeps your week on track

Click a number on the example to see what that part of the sheet does. The numbers follow the order you use them.

Fill it in now and print it in seconds

Type your habits below and tap a day each time you finish a habit. Your entries are saved in this browser only, so no one else can see them.

Download the PDF

Stuck on a habit? See the tools you can add.

Trying to stop a habit? Here’s how to write it.

Turn something you want to stop into a habit you can schedule and track.

Not sure which habits to choose?

The IDEAL Goals Habit Builder walks you through it, one page at a time, before you fill in your first week.

  • Identity questions help you clarify your ideal future self, who you really want to become.
  • Learn the real reason most people fail to create and maintain new habits.
  • Learn the additional tools you can use to make new habits easy.
Buy the Habit Builder for $9.99

Get Your Free Plant-Based Eating Made Simple 7-Day Guide

Plus, you’ll receive 10 days of email support to walk you through your first week of healthier eating, one day at a time.

  • 7 eating plans to choose from. Pick one and follow it all week.
  • Daily planning and recap pages that take 10 minutes a day.
  • A built-in craving management system for the hard moments.
  • 100% free
  • Instant PDF download
  • Unsubscribe anytime
Want the full details first? See everything inside the guide
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YES. This Journal Is Made for You

Here’s how the journal helps you turn insight into results:

  • 13-Week Roadmap: A simple, day-by-day system that removes guesswork and keeps you focused.

  • Trigger-Proofing Tools: Learn how to redesign your environment so healthy choices feel easy.

  • Built-In Accountability: Track food, energy, sleep, and habits so progress never slips away.

  • Daily Reflection Prompts: Just 5 minutes a day to stay aligned before life gets busy.

This isn’t about fixing something that’s broken.
It’s about making healthy choices feel automatic.

This is your 13-week reset.

Ready to start eating healthier this week? Our free 7-Day Guide walks you through it one day at a time.

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The Health & Well-Being Journal isn’t just for getting back on track.
It’s for levelling up, staying consistent, and building a food relationship that lasts.

📘 Even 5 minutes a day can help you track, reflect, and grow, before life gets messy.

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